Yoga and mobility
Joint mobility: 8 weeks of training
Hip and thoracic mobility directly affect running technique.
- Training timeframe
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
Trainer remembers
Said once — noted
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
The goal for 8 weeks is to work on joint mobility and learn to control movement within your available range. What matters is not the depth of a bend itself, but the ability to move without jerking, pain, or forced compensations. You can pay more attention to the hip joints and thoracic spine if that is where you notice limitations.
The coach in 1trAIner is an AI that builds a plan for your starting level and schedule, including other types of training. Data from Garmin or Apple Watch syncs automatically, and the plan is recalculated after every workout. A watch does not measure movement quality, so your notes about stiffness and discomfort complement the review.
First, you learn the movements within a comfortable range. In the following weeks, the range and difficulty change according to your readiness. Progress means better movement control without holding your breath or forcing a stretch, rather than comparing your flexibility with someone else's. The first 7 days are free. After that, the subscription is 450 ₽ per month or 4999 ₽ per year, with no automatic charges.
See how 1trAIner works
What you get during 7 days of free access
- In the questionnaire, describe which movements are difficult, note any limitations and your free time; together with the coach, clarify your goal for 8 weeks.
- Get the first week's plan with mobility and control exercises, and start in a comfortable range without trying to increase it right away.
- Note how you feel after sessions and get a training load review; the coach will take your feedback into account when recalculating upcoming workouts.
How it works
-
1
You tell us about yourself
Share your level, how many days a week you can train, and your race date or target date. It takes five minutes in the chat or by filling out a questionnaire.
-
2
You get a plan
The coach designs a training cycle leading up to your goal and lays out each week day by day: what to do, at what pace, and the purpose of each workout.
-
3
The plan follows you
Workouts from your watch sync automatically, and you get feedback in the chat. Miss a session or get sick? Your weekly plan is adjusted.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is based on your goal, level, and available time. With a Garmin or Apple Watch, the plan can be tailored more precisely — the coach can see your heart rate, sleep, and actual weekly training volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card details are not stored, and you renew manually using the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let the coach know in the chat. Your plan is currently built around “Joint mobility: 8 weeks of training”, but race dates can change, injuries happen, and vacations come up. The coach will adjust your training cycle to fit your new circumstances.
In the blog
The first 7 days are free, no card needed. No automatic charges: you renew your subscription manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.